Cardiovascular exercise, also known as cardio or aerobics, is an important component of your fitness program. Cardio exercise includes any rhythmic activity that incorporates your large muscle groups and causes your heart and lungs to work more efficiently. With so many aerobic exercises from which to choose, there is no excuse not to get moving.
High-impact Cardio
High-impact activities carry a higher risk of injury than low-impact activities, but they provide cardiovascular and metabolic advantages because they tend to burn more calories. During high-impact aerobics, both of your feet leave the ground simultaneously. If you choose high-impact activities, perform them no more than every other day, and alternate with low-impact activities. Examples of high-impact activities include tennis, running and jumping rope. Just about any high-impact activity can be modified into a low-impact activity by eliminating jumping movements.
Low-impact Cardio
During low-impact cardio, at least one of your feet is always touching the ground. Low-impact aerobic exercise is suitable for anyone, but it is particularly advantageous for you if you are overweight, elderly or pregnant. Fitness walking is a popular low-impact aerobic activity because it requires little financial investment or skill. It works several large muscle groups such as quadriceps, hamstrings, calves and glutes. Similar low-impact activities include stair climbing, swimming, rowing, biking and riding an elliptical machine.
Variations
Aerobic activities can be performed indoors or outdoors, with varying degrees of equipment. If you prefer to work out indoors, consider joining a gym or purchasing home exercise equipment. Treadmills burn the most calories, followed closely by ellipticals, stair climbers, rowing machines and stationary bikes. For outdoor exercise, choose running, walking, biking or team sports. Aerobics classes such as aerobic dance or step aerobics are a good option if you prefer a group environment.
Benefits of Cardio
Regardless of which aerobic activity you choose, there are many health benefits associated with regular cardio sessions. For healthy adults, your best approach is to perform a combination of low- and high-impact aerobics, two to five days each week. The more you exercise, the greater your benefit. With regular aerobic activity, you can expect to achieve strong bones, healthy weight and blood pressure, and protection from depression, heart attack, stroke, diabetes and certain cancers.
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